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Tag: lower back

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Roll & Release Your Hips & Lower Back

10 years ago today, I walked into the law firm whe

10 years ago today, I walked into the law firm where I used to work and hired my old boss to establish an LLC for me — and @milestogoathletics was born.

At the time it was just a tiny seed. I was still working full-time in my corporate legal job and I had no clear vision for what it would become.

I could not have imagined it would grow into what it is today.

It has been BOTH a loooooong, difficult 10 years of crushing failures AND a fast, exciting 10 years of unexpected successes.

And now I’m so glad I didn’t bail or say F it in the messy middle when it felt like it “wasn’t working.”

I’m so glad I kept forcing myself to focus on EFFORTS NOT OUTCOMES.

I’m so glad I made myself keep stacking bricks even when it would have been easier to tear them down and give up when things didn’t move as fast as I would have liked.

It’s amazing what can happen when you’ve got the guts to believe in yourself and stick it out over the long haul — no matter the odds stacked against you.

Because now the foundation is so strong and we are steadily growing more and more every day.

I have so much gratitude today for:

👉🏼 my clients who have trusted me wholeheartedly with their health,
👉🏼 the teachers who empowered me with the knowledge to be of service to others,
👉🏼 the people who have put their name and seal of approval on me when offering up my name and referring folks to me, and
👉🏼 the team who has helped me take it to the next level.

It takes a village — and mine is the best.

Something tells me this 10-year milestone is only the beginning 🚀 LFG!!!

📸: @tinaleufotos

#womeninbusiness #womenownedbusiness #smallbusinessowner #milestogoathletics #fitbottomedgirls #femalecoaches #strengthtrainingforwomen #perimenopausefitness #midlifewomen #dontquityourdaydream

Many of the women I work with would see more chang

Many of the women I work with would see more changes to their body composition if they focused less on losing fat and more on gaining fitness.

In fact, I’ve always been happier in my body when I’m BUILDING it up and fueling my workouts well so I can push my fitness harder and recover better.

This is the heaviest weight I’ve been in 2 years. And the strongest. And the fittest. I didn’t get here by dieting.

Fat loss cycles always feel like garbage to me. Sure, the aesthetic is changing, but the performance suffers—my body loses strength, power, and speed because to lose fat I have to lower the intensity of my workouts and be underfueling and underperforming for a period of time. It sucks.

All of this to say, don’t get stuck thinking that fat loss is the best way to change your body composition. If you’ve been trying to lose fat for more than a few months, I encourage you to change your approach.

FUEL THE WORK and BUILD FITNESS 💪🏼

#thisis44 #mastersathlete #strengthtrainingforwomen #milestogoathletics #fitbottomedgirls #womenwholift #perimenopausefitness #fitover40 #femalecoaches #nutritioncoach #strengthandconditioningcoach

Join us for the 10K For Our 10th Birthday event!⁠

Join us for the 10K For Our 10th Birthday event!⁠
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@milestogoathletics is turning 10 in 2 weeks and we want to celebrate with you in a unique way. Lace up your running shoes, grab the doggos, cue up your favorite playlist, and get ready to run, walk, or hike your way to the finish line - all from the comfort of your own neighborhood.⁠
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Whether you’re a seasoned runner or just starting out, this event is perfect for everyone. Simply sign up, complete your 10K at your own pace, and share your achievement with us online.⁠
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For every person who completes the 10K For Our 10th Birthday Challenge and submits a screenshot of their activity tracker data for the 10K, Miles To Go Athletics will donate $6.20 to @rescuepetconnect — a nonprofit organization dedicated to saving the lives of abandoned dogs and cats at high risk of euthanasia and placing them in loving and permanent homes.⁠
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And don’t forget to invite your friends! For every friend you invite, you’ll receive one entry into a drawing for one of two $50 Visa Gift Cards. NOTE: Your friend must list your name on their registration to get your entry.⁠
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Let’s make our 10th birthday one to remember!⁠
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Link in bio.

#adoptdontshop #rescuedogsofinstagram #virtual10k #milestogoathletics #charityevent

My business @milestogoathletics turns 10 on Novemb

My business @milestogoathletics turns 10 on November 21st.

The odds are definitely NOT in favor of small businesses - with 65% of all small businesses failing before making it to the 10-year mark.

So this milestone is HUUUUUUGE!!!!

And since our goal here at MTGA is to empower and inspire more people to be active, we’ve decided that for our 10th birthday, we’re going to celebrate with a virtual 10k (6.2 miles) walk/run/hike the weekend of November 23-24. It’s free to sign up. And you can participate from anywhere!

For each person who completes it, MTGA will donate $6.20 to a cause very near and dear to me, @rescuepetconnect — the rescue organization that saved my baby boy Samson and brought him from Texas to Maryland so we could find him.

Additionally, because running/walking/hiking 10k is better with friends, for every friend you invite who gives your name at registration and completes the challenge, you’ll be entered to win one of two $50 Visa gift cards.

If the thought of doing 6.2 miles in one go is intimidating, no worries — you can split it into two 3.1-mile chunks over 2 days.

And if you need help getting trained up for this, there is an option at checkout to snag a simple, free 10k training plan.

Link in bio to get more information and sign up.

I hope you’ll join us!!

Over here still refusing to buy into this narrativ

Over here still refusing to buy into this narrative that, for women, aging and athleticism can’t coexist 💪🏼🤸🏻‍♀️

#perimenopausefitness #thisis44 #milestogoathletics #fitbottomedgirls #womenwholift #mastersathlete

Your ideal weight is an arbitrary number. All wee

Your ideal weight is an arbitrary number.

All week long, women tell me what their goal weights are. Some made-up number they believe will be magical AF. (Spoiler alert: it’s not.)

Today, here, in this video. I’m 5’2” tall and 154 pounds. BMI charts will tell you that I’m almost “obese”. Not so ideal, right?

BUT … I would have to lose at least 20 pounds to be a “normal weight”.

So like, basically, I’d need to lose a leg.

Hard pass 😂

Here’s my philosophy: my ideal weight is the weight I am when I’m living my ideal lifestyle.

Get healthy.
Get strong.
Get fit.

And let your weight be what it has to be to support that lifestyle.

No more made-up numbers.

#milestogoathletics #fitbottomedgirls #womenwholift #powersnatch

Nine years ago today, my life as I know it now beg

Nine years ago today, my life as I know it now began.

It began with courage — as I offered my old life up in the biggest gamble of my life.

It began with me walking away from the corporate career that I worked so hard for and stepped out into the great unknown in order to build something else entirely.

It was the biggest, bravest, and boldest thing I’ve ever done.

In the process of unraveling all I knew, I gained the confidence to know that no matter what happens to me in this life, I can (and will) get through it. I can stand among the ruins, gather the shattered pieces, and start over from scratch. I can rise up from the ashes. I can create something bigger, bolder & far more fulfilling.

In these nine years, a vision with no concrete plan became a business built around the impact I wanted to have in this world — to help people pursue their own personal version of awesomeness in life.

Today, I honor myself. My bravery. My resilience. My willingness to believe that something else was out there for me if I just let go of what I was holding onto.

I am not the same person I was nine years ago — not even close. But because of her, I am here now.

As hard as it was and continues to be, I wouldn’t trade a single step of the journey for anything.

Because something tells me the really good shit is still just getting started.

THANK YOU ALL for an amazing nine years. Your support has meant the world to me. I appreciate each and every one of you. Here’s to the next nine 🥂

📷: @tinaleufotos

"I was never a daddy’s girl. Far from it. My dad h

"I was never a daddy’s girl. Far from it. My dad hated that I was a girl. Girls were weak, fragile, emotional, not ... male. Like him and my older brother. Like the second son he really wanted but didn't get."⁠
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My latest flash essay is live. I was a pushover until I wasn't and this one is about the day my rage was born.⁠
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It's free for everyone to read for two weeks then it goes behind a paywall for paid subscribers with all the other Fragments (in Flash) I publish.⁠
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Link in bio.⁠
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Subscribe for free or support my work for $30/year.

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Miles To Go Athletics
Fit Bottomed Girls
Fragments (in Flash)

Miles To Go Athletics
Fit Bottomed Girls
Fragments (in Flash)

Alison Heilig © 2026

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